8
Jan
180109
Community Fitness Barbending – CrossFit
Warm-up
Open mobility (No Measure)
10 min of coaches choice
Week 1: 20-rep Squat Challenge
For 6 weeks, we’ll try to find our 20-rep back squat max. For week 1, find a starting weight able to complete 20 reps (if uncertain, try 60% of 1RM). Each week we will increase by 5-10 pounds. If unsuccessful, re-try the weight the next week. If failed 2 weeks in a row, decrease weight by 10 pounds the next week. Perform warm-up sets before attempting the 20 reps.
Weightlifting
Back Squat (1 x 20)
Metcon
Metcon (AMRAP – Reps)
4 rounds:
2 min: Row for calories
1 min: Push Press 95/65
Gymnastics
Metcon (AMRAP – Rounds)
tabata hollow & arch holds
*16 RDS alternating* (8 each)